Nutrition
Homemade spring roll
Ingredients
-6 tablespoonfuls of plain flour
-3 tablespoonfuls of margarine
-5 tablespoonfuls of mixed vegetable
-2 large onions (chopped)
-3 medium-sized chicken breast (chopped)
-Egg white as binding agent
-Salt
-Maggie cube
-Black pepper
-Oil for deep frying
Preparation
Pour plain flour into a mixing bowl
-Add salt to taste
-Add margarine and vegetable oil and mix well
-Add cold water to make a soft dough
– Allow dough to rest and prepare the stuffing
– Put your saucepan on the hub and add about a tablespoonful of oil
– Add the onion and fry for about a minute
– Add the chopped chicken breast
-Allow to cook through for about five minutes whiles turning intermittently
-Add the mixed veggies and allow on for another five minutes. Add a little water to make it saucy
-Add a little gravy powder/ flour to keep it more like gravy sauce and allow the sauce to cool
– Take the dough and with the rolling pin on the board surface, roll the dough till it becomes flat and light and cut the dough into good sizes
– Use egg white as a sticking agent and with the pastry brush, brush the egg white over the pastry.
-Put in the fillings on the individual doughs and fold them nicely, making sure all ends are nicely tucked in.
-Egg wash the rolls
-Deep fry the rolls in hot frying oil, so they don’t become soggy.
Remove when golden brown and serve with Shito or sauce.
Ingredients
-Oil
-1 large onion
-2 cups of rice
-Salt
-2 cups of wheat
Preparation
-In a medium saucepan, heat oil over medium-low heat
-Add the onion and cook, stirring frequently, until soft and turns golden brown
-Wash rice and wheat and put into pan. Sauté for two to three minutes, until toasty and fragrant
-Add water and salt and allow to boil.
– Reduce heat to low and allow to simmer for 10 to 15 minutes until rice is tender and the water is absorbed.
-Taste the rice/wheat; if it is still a bit firm, add a few more tablespoons of water and cook a few more minutes.
-When the rice/wheat is ready, take it off the fire and serve hot
Benefits of wheat
–Improves digestion: High levels of insoluble fibre- wheat promotes regular bowel movements, prevent constipation, and support a healthy gut microbiome.
-Supports heart health: Whole-grain wheat helps lower LDL (bad) cholesterol, reduces blood pressure, and decreases the risk of stroke and heart disease.
-Aids weight management: Complex carbohydrates and dense fibre slow digestion, increase feelings of fullness, and help prevent sharp blood sugar spikes.
-Lowers type 2 diabetes risk: Steady glucose release and minerals like magnesium improve insulin sensitivity.
– Provides essential vitamins and minerals: Wheat supplies B vitamins, iron, magnesium, phosphorus, zinc, and selenium, which help build bones and boost immune function.
–Delivers Antioxidants: Compounds like phenolic acids, ferulic acid, and lutein protect cells from oxidative stress and support eye health.
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Ingredients
-4 cups of crushed corn
-1 cup of sugar
Method:
-Soak crushed corn for two or more days to ferment
-Boil the fermented corn for about 20-30 minutes until foamy substance is dried up
-Pour sugar in a saucepan and heat until almost burnt
-Strain water from the boiled corn and pour in the saucepan containing sugar
-Use a strainer to strain the chaff
-Allow to cool and store in refrigerator
– Serve with milk
By Linda Abrefi Wadie
